This free macro calculator turns your daily calorie needs into grams of protein, carbs, and fat based on your body, activity level, and goal. Enter your details below to get a personalized daily macro target using the proven Mifflin-St Jeor equation.
How the Macro Calculator Works
This macro calculator first estimates your daily calorie needs, then splits those calories into grams of protein, carbohydrate, and fat. It uses the Mifflin-St Jeor equation to find your basal metabolic rate (BMR), multiplies by an activity factor to get your total daily energy expenditure (TDEE), and then adjusts for your goal before applying your chosen macro split.
Calories, Then Macros
Protein and carbohydrate each provide about 4 calories per gram, while fat provides about 9. Once your daily calorie target is set, the calculator divides it according to your selected split. A balanced split (40 percent carbs, 30 percent protein, 30 percent fat) suits most people, while a higher-protein or lower-carb split can help with muscle retention or appetite control. For a deeper walkthrough of the calorie side, see our TDEE and BMR guide linked below.
How to Use Your Macros
Use the gram targets as a daily guide and track your intake for two to three weeks before judging results. Bodies vary, so if the scale is not moving the way you expect, adjust your calorie target up or down by about 100 to 150 calories and reassess. Protein is the macro worth hitting most consistently, especially if your goal is to gain or preserve muscle.
Frequently Asked Questions
What are macros?
Macros, or macronutrients, are the three nutrients that provide energy: protein, carbohydrate, and fat. A macro calculator tells you how many grams of each to eat per day to hit a calorie goal.
How does this macro calculator find my calories?
It uses the Mifflin-St Jeor equation to estimate your BMR from your sex, age, height, and weight, multiplies by an activity factor for your TDEE, then adjusts for whether you want to lose, maintain, or gain.
What is the best macro split?
A balanced 40/30/30 split of carbs, protein, and fat works well for most people. Higher-protein or lower-carb splits can help with muscle retention or appetite, but total calories matter most for weight change.
How much protein should I eat?
A common range is roughly 0.7 to 1 gram of protein per pound of body weight for active people. The higher-protein split in this calculator moves you toward that range.
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